Fries vs. Sunflower Seeds
Nutrition comparison of Fries and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and sunflower seeds:
- Both sunflower seeds and fries are high in calories, dietary fiber and potassium.
- Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and fries are high in calories. Sunflower seed has 98% more calories than fry - sunflower seed has 619 calories per 100 grams and fry has 312 calories.
| Fries | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 53% | 12% |
| Fat | 43% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and sunflower seed has 50% less carbohydrates than fry - sunflower seed has 20.6g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both sunflower seeds and fries are high in dietary fiber. Sunflower seed has 203% more dietary fiber than fry - sunflower seed has 11.5g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fries and sunflower seeds contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 402% more protein than fry - sunflower seed has 17.2g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and fry has 61% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and sunflower seeds are low in trans fat - fry has 0.06g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Fry has 236% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin E
Fry has more Vitamin E than sunflower seed - fry has 1.7mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Fry has more Vitamin K than sunflower seed - fry has 11.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both fries and sunflower seeds contain significant amounts of thiamin and niacin.
| Fries | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.17 MG | 0.325 MG |
| Riboflavin | 0.039 MG | 0.285 MG |
| Niacin | 3.004 MG | 4.198 MG |
| Pantothenic acid | 0.58 MG | 7.056 MG |
| Vitamin B6 | 0.372 MG | 0.805 MG |
| Folate | 30 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 217% more calcium than fry - sunflower seed has 57mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 741% more iron than fry - sunflower seed has 6.8mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both sunflower seeds and fries are high in potassium. Fry has 18% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and fry has 579mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Fries | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.079 G |
| Total | 0.436 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than fry per 100 grams.
| Fries | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 37.39 G |
| Total | 4.977 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Fries g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or fries contain more calories in 100 grams?Both sunflower seeds and fries are high in calories. Sunflower seed has 100% more calories than fry - sunflower seed has 619 calories in 100g and fry has 312 calories.
Does sunflower seeds or fries have more carbohydrates?
By weight, fry is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than fry - sunflower seed has 20.6g of carbs for 100g and fry has 41.4g of carbohydrates.
Does sunflower seeds or fries contain more iron?
Sunflower seed is an abundant source of iron and it has 740% more iron than fry - sunflower seed has 6.8mg of iron in 100 grams and fry has 0.81mg of iron.
Does sunflower seeds or fries contain more potassium?
Both sunflower seeds and fries are high in potassium. Fry has 20% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and fry has 579mg of potassium.